Author: Grace Salerno

107 Nott Terrace, Suite 301
Schenectady, NY 12308
Phone: (518) 372-1622; Fax: (518) 372-8703
www.cceschenectady.org

Sun Safety and Hydration

Summertime is a wonderful time to be outside, taking advantage of the warm weather and fresh air. However, there are some things to consider to keep yourself safe when spending time outdoors. Continue reading for tips on sun safety and staying hydrated.

Risks of Excessive Sun Exposure

Certain medications (diuretics, sedatives, tranquilizers, SSRIs and some heart medications) can make it harder for the body to regulate its temperature

Chronic conditions like heart, lung or kidney disease can affect the body’s response to temperature changes

Dehydration is more common among older adults because their thirst signals are already diminished

Older adults are less likely to recognize signs of heat-related illness

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Heat-related Illnesses

Heat Cramps: muscle spasms in the stomach, arms or legs, as a result of hard work or strenuous exercise; stop activity, rest in a cool place, drink water or electrolyte beverage (like Gatorade)

Heat Syncope: sudden dizziness due to the heat; rest somewhere cool, elevate legs and drink water

Heat Edema: swelling in the feet and ankles; to alleviate, raise feet above the heart to reduce swelling

Heat Rash: skin irritation caused by excessive sweating; keep area dry, and stay in a cool environment

Heat Exhaustion: a warning signal that the body cannot cool itself. Symptoms can include feeling thirsty, dizzy, weak or nauseated; cold, clammy skin; rapid heartbeat. Rest in a cool place and drink fluids. If not feeling better, seek medical attention.

Heat Stroke: a medical emergency! The body’s temperature is above 104oF, and a person may faint; feel confused or act strangely; have hot, dry skin; a rapid pulse OR a slow, weak pulse. SEEK MEDICAL ATTENTION IMMEDIATELY

Utilize air conditioning and fans as able

Wear a hat and sunglasses to protect your face

Wear lightweight, loose clothing (clothing made from cotton & linen are good choices)

Drink plenty of fluids/eat fruits & vegetables (especially watermelon, cucumbers and berries, which have a high water content)

Stay inside during the hottest time of day

Use a broad-spectrum sunscreen (at least SPF15) and reapply at regular intervals

Go to www.schenectadycounty.gov/comm-health.cooling-centers for information on county cooling centers and splash pads

Know where to go if you do not have air conditioning or a way to cool off: the local mall, library or senior centers are free to use; go to a friend or family member’s home; contact the local government to see if they have cooling centers available

Plan yard work and exercise for early in the day or later in the evening

Ways to Stay Hydrated

Keep water with you: a water bottle to take on the go or a glass of water at your bedside

Limit alcohol, which has a dehydrating effect

Eat foods with a high water content: fruits and vegetables, popsicles, Jell-O all contribute to total fluid intake

Take small, frequent sips

Liven up your water: add citrus fruits, berries, cucumbers or herbs to add flavor; or try seltzer if you’re looking for some fizz

Resources: https://www.nia.nih.gov/health/safety/hot-weather-safety-older-adults
https://www.schenectadycountyny.gov/comm-health/cooling-centers
https://www.ncoa.org/article/how-to-stay-hydrated-for-better-health/

Consumer-centered access for long-term care information,
referrals and assessments. For information,
call 518-382-8481, #9, ext. 304

Do you have questions or concerns about what to eat? If you are participating in services offered by Schenectady County’s Senior and Long Term Care services, you are eligible for a free consultation with Debbie Griswold, Registered Dietitian.
Call Cornell Cooperative Extension, Schenectady County at 518-372-1622, ext. 269 to contact or leave a message.
Check out our website for nutrition resources: http://cceschenectady.org/nutrition-for-seniors

Schenectady County Department of Senior and Long Term Care Services denies no person services or access to service based upon race, color, sex, religion, national origin, marital status and/or handicapping conditions. Schenectady County Department of Senior and Long Term Care Services is primarily funded with County tax dollars. Supplemental funding is through the New York State Office for the Aging under Title III-B/D, III-C-1, III-C-2, III-F of the Federal Older Americans Act, and New York State Expanded In-Home Services for the Elderly (EISEP), Community Services for the Elderly Act (CSE), Congregate Services Initiative (CSI), and the Wellness In Nutrition (WIN). OFA 8/26